From Skinny To Curvy

how to get curvy figure like kim kardashian

Skinny Women: To keep getting a curvier figure every 2-to-4 weeks…

Workout A (Getting Curvier Butt, Hips & Thicker Thighs)

GROUP 1

Click on photos to see how to do exercise

GROUP 2

Click on photos to see how to do exercise

Workout B (Making your Breast Look Bigger & Curvier)

Click on photos to see how to do exercise

Workout C (Getting Firmer Arms)

GROUP 1
Click on photos to see how to do exercise

GROUP 2
Click on photos to see how to do exercise

4 Workout tips you must follow to get curves

1. Use the right amount of weight

Don't use weights that are too light or too heavy and use weights that are heavy enough to help you stay within the recommended rep ranges so for example…

2. Beat your last workout

You'll get the curvy body you want faster if you continually try to beat your last workout by doing more reps, sets and/or using heavier weight so for example…

3. Keep a training log

Keeping a training log will help you track how much weight, reps & sets you did so you can know exactly how much weight, reps & sets you'll need to do to beat your last workout.

4. Try to beat your last set

You don't have to wait until your next workout to start doing more reps and/or using heavier weight because…

You can increase the weight and/or reps from set-to-set within your current workout so…

Your Workout A may go like this…

Group 1 Group 2

7 Ways to schedule Workout A, B & C

  1. Workouts A, B & C can all be done on the same day or each on a separate day.
  2. To save time… 1 workout can be done in the morning & another in the evening with the last one done on another day - See sample schedules below
  3. Since Workouts A & C have 2 parts you can save time by working out twice a day by doing 1 part (like group 1 in workout A) in the morning and another (like group 2 from workout A) in the evening.
  4. You can save time with Workout C by doing supersets by doing 1 exercise from Group 1 & Group 2 back-to-back for 1 SUPERset
  5. Take at least 1 week off from doing Workouts A, B & C after you've done it 2-to-8 weeks in a row.
  6. If all you want is JUST a bigger butt, bigger breast and/or firmer arms then ONLY DO Workout A, B and/or C
  7. You can add this ab workout 1-to-3 days per week (on or off the same days you do Workouts A, B & C) for firmer abs.
Show me Sample weekly workout schedules using Workouts A, B & C

5 step diet for gaining weight & getting curves…

diet plan for getting curves

1. Eat 1500-to-2000 calories per day

2. Eat 100-to-250 grams of protein per day

3. Eat whatever & whenever you want as long as…

4. Drink more water

5. Keep a food journal

If you're not seeing any results after 2-to-4 weeks then more than likely it's because…

So the 6 things you must do to get more curves…

  1. Do workouts A, B & C
  2. Eat 1500-to-2000 calories per day.
  3. Eat 100-to-250 grams of protein per day.
  4. Eat whenever and whatever you want.
  5. Drink 1-to-2 liters of water per day.
  6. Keep a food journal &…

Before you get started on this plan…



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1-100 of 847 Comments
Shayan

Hello Adrian
Thanks For Such a good site
I'm a girl with 110 lbs , 24 years old, pear shaped
i wanna go for Curvy , because my legs are thick (most fat) and my shoulders are good , i wanna thick all over my body(but not with fat) and curvy , is this workout good for me ? and what about 1500-2000 Diet ? is good for me because i wanna be little thick(exactly like the picture of your article !! nice thick all over the body) or should i go for 2000-3000 ?? please help me , thank you

April 09, 2014

Adrian Bryant

start with 1500-to-2000 and YES this is good for you

April 09, 2014

Leah

Do you have a gym where you train people at?

April 08, 2014

Adrian Bryant

not anymore

April 09, 2014

Rasha

Hi Adrian, amazing website btw! I'm planning to use this program, I usually don't workout but I'm desperate to gain weight and get some curves as I have broad shoulders, thick waist and no hips :(
My measurements are as follows:
Age: 28
Height: 157 cm or 5'1
Weight: 115 lbs
Chest: 35.4
Waist: 28.6
Hips: 35.4
I have the following questions:
Considering my measurements and my main goal to have wider hips:
1) what is the weights I should start with during my workouts considering that I'm not very fit?
2) what is the main exercise I should focus on?
3) what is the best warm up and stretches to do before and after to minimize feeling sore afterwards.
4) Can I add "100% Whey Gold Standard protein supplement" to my daily diet to help increase my protein intake?
5) Considering my measurements, do u really think I can have wider hips using this plan and that I will see change in 2-4 weeks?
Thank you!

April 08, 2014

Adrian Bryant

1) use weights that ONLY ALLOW you to do 6-to-12 reps per set. if you do more than 12 reps in a set then that does not count as a set since the weight was too light
2) follow the workout as is
3) you'll get sore regardless but see this
4) yes
5) you will see changes every 2-to-4 weeks

April 09, 2014

reshma

Hello,
I am 23, 5"2 and weigh 93 lbs. I recently got a gym membership and went there for the first time in my life. Honestly, it was so intimidating. I couldn't use any equipment, either they were too heavy or i dint know what to do with them. I tried to do the workout plan on the page but it was way too hard for me. Can you tell me what plan can i use as a beginner or if i can use the same plan with lesser weights than 20lbs. Also i dont eat that much. i could hardly eat to get 1500 cal with about 100gm protein.

April 05, 2014

adrian bryant

you need to follow the plan as is to get results. you can start off with lighter weight as a warm-up but dont include any sets where you go over 12 reps as part of your workout

April 05, 2014

linda

Hey, I'm 21age old and I weight buy 90pound what do u think should I do?

March 31, 2014

adrian bryant

you can do the plan on this page

April 01, 2014

Leah

I've been trying to do these workouts at home but I'm afraid I'm doing them wrong plus I don't have any motivation and it's hard for me too stay on tract. I desperately want to gain more weight. What gym do you train people at? I really need to get a personal trainer who will help me get fast results

March 27, 2014

Adrian Bryant

do you have a gym memebership somewhere?

March 28, 2014

Leah

No but I can get one I read need to get a personal trainer because it's hard to do this on your own

March 30, 2014

ASHLEY

how do i incorporate this with inttermittent fasting?

March 25, 2014

adrian bryant

its going to be tough for you to do that considering how much you need to eat on this plan but if you start with 1500 calories then you should have no problem with a 14+ hour daily fast

March 25, 2014

Ella

Hi Adrian, i love your page. please i have a few questions and concerns, am 28years, 5.4" and weigh 50kg. these are my concerns:
A) I used to be kinda curvy with a really good butt, but now am really losing weight and everything is going flat.
B) I don't really have an access to the gym, so what can i use to substitute the weights with at home?
C) how can i get to plan my meal to give me the much needed calorie intake daily to gain weight and also butt and curves?
D) should i worry about eating late at night without having a bigger stomach?, because it is already getting big for my stature, plus do you think these exercises can tone my abs in the process?

Any other suggestions will be fine to make me look more matured, because i look so small for my age.

March 21, 2014

Adrian Bryant

a)
b) use this butt workout

c) start off with 1500-to-2000 calories
d)no exercises on this page tone your stomach but step 3 here will

March 21, 2014

Ella

OK, thanks. I don't have access to a gym facility, so what do you suggest i use to substitute for the appropriate weight at home? Also, do you think this exercise is going to give me great curves?

Also, i don't know what exactly to eat to get calories needed, any help with that?

March 22, 2014

Adrian Bryant

read step 3 for WHAT to eat and YES... i do (OF course) believe my exercises will give you curves

March 23, 2014

Leah

Actually I do have a question, what do you think about CB-1 weight gainer the pills? Are they worth giving them a try, or just a waste of money?

March 20, 2014

Adrian Bryant

I never heard of any weight gainer pills. maybe the ingreadients helps increase your appetite but remember... you are not trying to get fat so dont buy anything that may make you eat uncontrollably

March 21, 2014

Leah

I don't really have any questions or anything important to say other than this website is AMAZING !!!! Thank you for making it !!!!!! :-)

March 20, 2014

maddie

Hi Adrian,
I am going to start these excerises soon with the dieting. I am 5'1 and a 108 pounds which may sound like the perfect weight, but i look very skinny still.. i believe it is just how my body is made. My mom would like me to try to get to 114.. but i am a little nervous about becoming fat, because i do not want that. If i do your workouts and eat between a 15000-20000 calorie diet, will i be okay?

thank you!!

March 16, 2014

Adrian Bryant

yes but keep tracking everything and adjust according to the results you are getting

March 18, 2014

Jenifer

Hey im so glad i found this website! Im 17, 111 lbs, and 5'2. Im skinny and i really want to gain more curves. Recently i was doing butt and leg exercises that did help me gain muscle but it also made me get some stretch marks on the side of my hips. I dont want this to happen as i do these workouts. Also in my arms too but they are not that noticeable. Any advice to help them from happening?Thanks!

March 14, 2014

Jenifer

Thank you so much!!!!

April 02, 2014

Lessi

Hi Adrian,
I love this and I'm so going to work on his but I have a question. My only problem is my hips, I need to build muscle there and then I'll be curvy. My measurements are 34 24 30 so obviously I need to gain some inches on my hips. Is there a specific part of this workout I should focus on? Please help me, thank you!!!

March 02, 2014

sharon

Hi, can you do all 3 workouts in the same session or do you have to space them out on different days?

March 02, 2014

adrian bryant

sure, they can be done on same day if you have time

March 02, 2014

Nicole

Hi Adrian! I just came across this site and love the set up, I've been looking for a long time for a site that details exactly step for step, each type of exercise you should do for gaining weight and muscle and really love the look of your plan. I'm excited to give it a try.
Just one question! I am 5"3 and weight about 105 lbs. I work as a snowboard instructor and am moving allot everyday. My question is, does my extra daily/constant exercise through my job hinder my chances of gaining muscle with your plan? Or does this mean I should simply eat more than the 1500-2000 calories?
Thanks!

February 23, 2014

adrian bryant

start out with 1500-to-2000 and of course after 2-to-4 weeks you can adjust the intake based on the results you're getting

February 23, 2014

Crystal

Hi Adrian,

I'm 32 years old, 5'4" tall, weigh 98 lbs. and I'm trying to gain weight and curves. I plan on following your workout routine and diet plan above. However, I'm unsure exactly what and when to eat if I mainly do my workouts first thing in the morning. I know I should be eating something before and after my workout…but I'm unsure of the details and wanna make sure I'm doing it right. Is it ok if I don't eat a full meal before my workout? It's just so hard to do when it's so early in the AM. I don't wanna have to wake up at 5am to eat, digest, then workout. So I was told that eating a snack instead is ok...but what types of snacks should I eat and how far in advance should I eat them before my workout? How long after my workout do I have to eat? Thank you for your help! :-)

February 22, 2014

adrian bryant

it doesn't matter WHEN you eat as long as you're getting in all the total calories & protein you need to get curves

February 23, 2014

Crystal.Lmchung@hotmail.com

Oh really? I was told by a quite a few trainers that it's important to eat before workouts to provide energy for that workout...and then afterwards to provide fuel for muscle repair. So it's ok for me not to eat anything at all before my morning workout then? Just as long as I'm getting the total daily calorie intake? And if I work out a couple hours after dinner...then it's ok not to eat anything afterwards?? Hmm this goes against everything I've been told by other trainers... Do u mind confirming this info for me before I go ahead and follow what you've suggested, just so that I'm not misunderstanding anything. Thanks! :-)

March 01, 2014

adrian bryant

does not matter WHEN but yes... you can eat before for more energy. dont be fooled into thinking there is a magic time to eat

March 02, 2014

Kourtney

Hi Adrian,

I need your help. I'm 5'3, I weigh 98 lbs. I want to gain about 20 pounds and get curvier. My problem area is my midsection pretty much, do you have any workout plans and meal plans to help me gain weight and result in a smaller stomach?

February 19, 2014

Adrian Bryant

in the process of gaining 20 pounds you will gain some fat BUT the fat you gain can be burned off with a diet and exercise plan

February 19, 2014

Kourtney

That's fine, what diet and workout plan do you suggest? I don't have access to a gym right now so are there any workout plans I can do at home?

February 20, 2014

Adrian Bryant

do workout D here for a butt without weights and go thru the other exercises in B & C for stuff you can do at home without weights

February 21, 2014

Kourtney

Ok, what about meal plans?

February 21, 2014

Adrian Bryant

those are here

February 21, 2014

Kourtney

To get a slimmer waist, what should I do?

February 22, 2014

Adrian Bryant

It's best you focus on that once you get more curvy because trying to lose fat or weight (which is what you need to do for a smaller waist) will prevent you from gaining weight

February 22, 2014

Kourtney

Alright, thank you!!

February 23, 2014

kim

hello..I'm Kim and I'm asian. im 22 and i weigh 88lbs and 62inch... i din't eat much as my satiety level is very high even I eat less,i easily full. if i take protein shake, how much can i take and how about the weight of the dumbell?

February 12, 2014

Adrian Bryant

how many calories are you eating daily? if you can't get at least 1500 then you need to get a mass gaining or protein supplement to help you get more calories in your diet.

February 13, 2014

kim

well, I'm not sure about that. but I'm the type that can't eat much . btw, what is the differences between lean body mass gainer and mass gainer ? I'm sorry to ask this stupid question as I'm not really good in english. thank you for helping me :)

February 15, 2014

Adrian Bryant

no difference really. one claims to only help you gain muscle but you'll gain muscle (and fat) if you eat way too much but get some kind of mass gainer, MRP or protein shake to help you get all the calories you need

February 16, 2014

Tahirakhan

Hi,I am 34,5'3 and 109lbs I have tried so many things,but none helped,only when I joined the gym ,I weighed 119,but now I lost 10 pounds in two months due to shifting,I also have hyperthyroidism,i am very distressed .

February 06, 2014

Adrian Bryant

have you tried the plan on this page yet?

February 06, 2014

Jerica

Hi,
I'm 22 years old I weigh 102 lbs and im 56 invhes tall. I have no problem with working out or following the diet, I just never have an appetite and forcing myself to eat more than 2 or 3 meals a day makes ne very nauseous and sluggish. Should I be taking vitamins or something to increase my appetite, Please help!

February 04, 2014

Adrian Bryant

in your case you probably want to invest in some easy to drink meal replacements or even weight gainers to help you get your recommend calorie intake without having to eat a lot

February 04, 2014

Charrell mason

Hello, my name is Charrell.
Im 5'11 and weight about 110lbs and im really focused to gain weight and muscle so i can enlist in the navy. Im naturally thin but i know i can probably gain weigh if im focused. I need help and i was wondering if this plan will work for me. I want to be about 126,138 or 140.

February 01, 2014

Adrian Bryant

yes it will help you get to 140

February 01, 2014

Nicole

hi Adrian,

So I wanted some advice on how to increase my protein intake. The thing is im a nursing mom, so its not recommend to take protein powders because of the additives and what not. So I calculated all the protein from my regular diet and found I was getting roughly 100g- which includes milk, oatmeal, eggs, turkey, greek yogurt, pasta, peanut butter, chicken(not everyday) and cottage cheese (yuck). I just started the gym and want to hit 200g protein... what other protein rich foods should I eat? How can I make cottage cheese taste better? What should I eat right after a hard workout (that will digest fast)?- I usually drink a lot of milk or eat greek yogurt. What should I eat right before bed (that will digest slow)? and what should I eat/drink in the morning to replenish my body?

January 23, 2014

Adrian Bryant

high protein foods

it does not matter WHEN you eat your protein as long as you get in enough daily

January 24, 2014

ashley

Hi Adrian,
Can I eat less protein on days I dont workout? And will this plan give me permanent curves?

January 23, 2014

Adrian Bryant

you want to maintain your protein your protein intake daily and yes it will produce permanent curves

January 24, 2014

Kiana

Hi Adrian!

I tend to eat eat a lot, but I have a high metabolism so its a harder for me to gain wait and get curves. I'm no too skinny, I'm 5'7 and weigh around 130 pounds. Will this plan still work for me?

January 18, 2014

Adrian Bryant

yes (but of course i'm biased - LOL)

January 18, 2014

Wesneida

Hi. I'm going to try to keep this short and sweet.
Okay, so I'm 18, 5'5", 148lbs.
2 years ago at 16 I was super thick with a big butt & weighed 160lbs.
Then I lost 20lbs in one month because of stress. I looked horrible. My mother even told me. So I decided to EAT like I was used to growing up in a Caribbean home.
I gained most of my weight back. I was about 150lbs still 5'5" & 16. I was back to normal with my curves.
Now, lately I've been doing Shaun-T's Insanity for 3 weeks, 6 days a week. & I eat healthy(protein, complex carbs &all). I've lost A LOT of weight which means MY CURVES & BUTT! :( My stomach looks better. But I pick my curves over my stomach.
How do I get my curves and butt BACK, please, without getting TOO fat in the midsection(I know you can't spot reduce)?
Sorry, that wasn't "short and sweet"! >.<

January 15, 2014

Wesneida

*When I gained my weight back, I was actually about 155lbs not just 150.

January 15, 2014

Adrian Bryant

the plan on this page will give you permanent toned curves. gaining far only gives you fatty curves which can be burned off with diet and exercise

January 15, 2014

SheIS

hey adrian! I am so glad to find your page. I am 17 years old and weight around 42 kg. I look like a child of 11. How can i gain weight faster? Which excercise should i do? Or what should i eat? I have a problem gaining weight. If i gain 5 pounds,it easily burns down again. Any tips?

January 14, 2014

Adrian Bryant

have you been over the plan on this page? everything you need is already here. let me know if you need more help

January 14, 2014

Karen

Hello Adrian,

I've been looking at the site and downloading forms and the workouts and was wondering how much i should really be eating since it says from 1500 to 2000 cal. and how many grams of protein?
I weigh 95lbs. and am 5'3" and i just want to gain at least 15 lbs.

Please and thanks in advance for advice! - K.

December 30, 2013

Adrian Bryant

you should REALLY eat 1500-to-2000 calories and up to 250 grams of protein per day. (Im not lying to you) but if you're not seeing weight gaining results from 2000 calories then you need to increase it to 2500 but remember...

you trying to gain curves without getting too fat in the process

December 31, 2013

Cathy

Hi Adrian
first I wanna thank you for this plan
but I have high metabolism and I am afraid that exercising will make me lose weight instead of gaining
I am 170 cm tall
and 48 kg

December 04, 2013

Adrian Bryant

if you eat enough you'll gain weight no matter how fast your metab. is

December 04, 2013

Rosa S.

Hi Adrian. I'm trying to gain 20 lbs. I was in the gym with a trainer from September to October but I recently got a second job and now have very little time for the gym bc I start work early and get out late. I was thinking of just going to the gym late like after 11pm after work. Is that too late? Also, I think since I'm working more now, I'm losing weight again. Is that possible?

November 20, 2013

Adrian Bryant

its never too late to workout. what exactly do you do at your job?

November 20, 2013

Shatha

Hi Adrian,,I'm so desperate to gain weight,I'm 161cm tall and weigh only 35kg ,i have a very low level of fats and high level of muscles,,if i start working out,will i get curvy or ill just keep rising up my muscles level? i don't wanna look so muscular like athletes ,what shall i do??

November 19, 2013

Adrian Bryant

you will get curvy muscle and a little fat

November 19, 2013

Lemmy

Hi, thank you for putting together all this wonderful information. I am 37 yrs old, mother of two and 1 year out of weightloss surgery. I've lost a little over 100 lbs and currently weigh 128. I'm "too" skinny and need my curves back. I used to be very busty and carried my weight around my butt and thighs. I'm hoping this routine will help me get my pear shape back. Please if there's something else you could recommend. Thank you.

November 17, 2013

Lemmy

Oh!im 5'3.5" tall and I had the gastric sleeve surgery so I only eat about 1000 calories a day. I love swimming but have stopped due to the fact that it makes me lose weight because of the cardio. Thanks again

November 17, 2013

Adrian Bryant

It'll be tough but you'll slowly get results at 1000 cals per day

November 18, 2013

Lemmy

Thank you for your response. I did workout A today and have planned a day with a higher amount of protein and drinkable calories. If I understand it correctly, I need more calories more protein to build muscle right?

November 18, 2013

Adrian Bryant

in most cases yes

November 18, 2013

ashi

Hi Adrian,

Thank you for the wonderful information and insights to gaining weight on this page. I am looking to gain about 12-14 pounds using these exercise and diet plan. Given my target, what would you say would be a decent time frame in which I can expect to gain this? (the best case scenario, given I am religious in my work out and diet of course)

Thanks a lot,
Ash

November 09, 2013

Adrian Bryant

at least 10 weeks but that depends also on how much you eat

November 09, 2013

Patricia

it is okay if i dont have big weights at home? Like i can do more sets or reps to replace that? im very skinny and i want to gain weight and curves thx

November 07, 2013

Adrian Bryant

you would need the bigger weights for the thighs and butt. you can results with lighter weights for the arms and upper body. for your butt see workout d and this for thighs

November 08, 2013

jojo

Hi,

I just want to ask if this one could help me to gain weight. because I am too skinny. I am 23 years old but I am just 38kgs.

Thank you.

November 04, 2013

Adrian Bryant

yes it will

November 04, 2013

Sunshyne76

Hello Adrian,

First allow me to thank you for breaking things as you have so well. I'm 37 weighing in at 189 and I'm 5'4.5" tall. I've had two repeat c-sections in 06 and 07. I'm not that curvy but I know it's there. My goal is to hit 150 by New Years. My arm are a little flabby and my belly looks like I have a pouch going on. I want to lose all that maintain a feminine look without looking built hard like a body builder because my shoulders are kind of wide and I have back fat. Basically I'm looking for a complete makeover lol. I find your site very educational but I just don't know where to star. I'm desperate

October 25, 2013

Adrian Bryant

start here to lose fat and get curves

October 27, 2013

jessie

Hello Andrian
I was wondering while doing elevated lunges do we have to do 4 sets on each leg or 2 on each leg ? And how many weeks we should stick to one exercise

thanks

October 23, 2013

Adrian Bryant

4 sets each leg. 4-to-6 weeks for same exercise but if its giving you results and you're not bored with it then keep using the same exercise (like I do)

October 23, 2013

jessie

Thanks Adrian for reply :)
my weight is 103 lbs and 5'4 inch height
my measurment are
Breast 32
waist above belly button 26
waist on belt line 29
butt 34
i want to get some curves before new year . i think my goal is 36,24,36 but whatever looks good according to my heights i just wanna look better
how much calories and what else you will advice me get results faster :)

thanks you are like an angel to people who wants curvs and sexy bodies :)

October 26, 2013

jessie

and my legs are too skinny too which one is the best exercise in group 1 and 2 for butt, legs and thighs . cuz i wanna start with exercise which can give you best results soon :)

October 26, 2013

Adrian Bryant

there is no best one but the BEST thing you can do for faster results is to get stronger each workout by trying to do a little bit more each time by using more weight, reps and/or sets

October 27, 2013

jessie

hello Adrian i started follow your programe and i been doing this for 3 weeks now and i have 2 question one i dont get that hungry so i cant eat alot but i try to eat at least 4 times a day and i drink shake 2 times and sometime after doing bench press and other exercises my arms get start shaking . is that normal ?

October 30, 2013

jessie

i meant to say i cant digest quickly if i will drink protein shake i wont get hungry for hours and cant really eat very oftenly . what would you suggest . i just dont wanna lose weight cuz my goal is to get a toned body while gaining weight i want to be at l;aest 112 lbs :)

October 30, 2013

Adrian Bryant

how many total calories are you eating daily right now? it's normal to have shaky arms at the start of a new strength training routine but that'll go away/get better as you get stronger

October 31, 2013

jessie

i am 5 '4 . weight 105 . and i am eating 1600 to 1900 calories everyday and 90 to 105 g . protein depends on days . is it good enough ?

other thing when I do my squats( dumbells ) I only feel the burn in my thighs and I want to get a bigger butt & thighs too . Could you tell me if I'm doing something wrong? i push through heels everything i started with 3 sets and 10 lbs now i m doing 5 setsof 20 lbs with 8 to 12 reps.

November 08, 2013

Adrian Bryant

make sure it's at least 100+ protein daily

for the squats could you honestly do way more than 12 reps with just 20 pounds?

November 09, 2013

evelyn

hi i'm Evelyn and I am 20 years old. my description is as follows:
5'1 in height, weighs 105 lbs and my measurements are 31-25-33 and I wear an A cup. I am very tiny, have a baby face.people tell me that I look 14 years old.do you have any tips for me of how I can have a womanly figure.or can you help me with a regimen?

October 22, 2013

Adrian Bryant

what about the regimen on this page?

October 23, 2013


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